Triathlon - First Tri - newbie questions

Hi guys,

I'm doing my first triathlon next Sunday here in Dublin. It's not quite olympic distance (hope to work up to that at some stage) and I'll be very happy just to finish.

Westwood Triathlon info page (http://www.westwood.ie/article.asp?idarticle=7)

- 1 km swim (indoor 50m pool)
- 30 km along the (windy Irish) coast including a climb to the halfway (turnaround) point
- 10km runalong the (windy Irish) coast

Weather forecast for the weekend (http://www.onlineweather.com/v4/ireland/city/Dublin.html): 10-13C, F4-6 winds which will be a headwind on the first leg of cycle and run, and tailwind on the return legs thankfully.

My bike is a Trek 4300 MTB with 1.3" true slicks and lower (than stock) hand position. Platform pedals for the moment. I've just recently taking cycling more seriously so haven't bought all the necessary gear as yet.

Clothing:

Swim shorts for swim.
Nike training shorts, Borah cotton/synthetic jersey (http://www.google.com/search?q=mt+borah+switchback+jersey&sourceid=mozilla-search&start=0&start=0&ie=utf-8&oe=utf-8) and reebox trainers for run and cycle. I haven't run much more than 5km in the cycle jersey so not sure how that'll work out - I'll be out tonight for a run. I'm quite heavy at 87kgs/5'7 height (rugby player) so tend to get very hot, hence don't want to overdress.

Like I said already, I'm in this to finish, not to get any medals. I welcome any suggestions, comments and (constructive ;)) criticism from the forum members - please let me know what you guys think.

Al.

Nike training shorts - Cycling or running? have you practiced putting them over a wet swimsuit and riding? Rule #1: Don't do anything in a race you have not done in training.

don't go out on the bike full blast. Save some energy, the second half will be easier with a tailwind; but, you still have a 10k run. At the end of the bike go down one gear and increase your cadence to loosen up your legs. Start the run at an aerobic pace and see how you feel. After the run turnaround you can increase your pace if you feel good.

Stay hydrated. With a cool wind you may not be thirsty but make sure you drink. I would use a sports drink as well, Gatorade etc.

Crossing the finish line your first time is awesome.

Good luck and have fun

Hi Tribob,

Thanks - useful advice, I will definitely follow rule #1 :) Good advice on the hydration - regardless of the conditions I always have to have my drinks, it's one of the reasons I prefer treadmill running to outdoor.

My shorts are running shorts, but I cycle in them all the time, I'd prefer to do the cycle wearing these than do the run in cycle shorts (the run is probably my strongest section too).

I'm pretty happy with my session last night - I rode the event route (got my gearing sorted, know what I need to cruise in). Then did 10km on the treadmill - I know it's not quite the same as outdoor but I'm more confident after putting those sections together, I haven't been doing full event distance until now. I'm going to do a 750 - 1k swim tonight (maybe a 1k cycle in that gear afterward) then a short light run tomorrow to rest before Sunday.

I'm really looking forward to that finish line :)

Al.

Have you practiced your transitions? This is critical. Although it seems like a simple thing, it's a real challenge to put your shoes on when your heart is still pounding from a hard swim. First time I did it, all the blood rushed to my head and I toppled over into my bike. Not good.

I have done cold practices, haven't done swim-bike after the full distance (this one is hard to practice due to logistics. I'll try get some more practice in tonight.

If it comes to it, I don't mind taking it easy at the transitions and using them as a recovery phase. I'm in it to finish this one, not _too_ concerned about the time :)

I highly recommend against wearing the jersey during the run. I did that in my first triathlon and ended up with raw nipples. Try to get a tight fitting shirt that will not move around a lot and chafe. My only other big recommendation would be to do the bike to run transition. Your legs feel mighty heavy and weird trying to run right off of the bike! Good luck!

Hi guys!

Tribob - thanks for your advice, particularly the cadence one - as you can see from my report I followed it! :)

caloso - head pounding alright, but I got through :) My only real prob was not getting contact lenses sorted out right. Should have taken more time (or go for sports glasses).

TriDevil - didn't see your post until after the event - you are dead right! Those nipples were slightly raw by the end. I still don't understand completely why - are cycle jerseys particularly bad to wear running? You suggested something tighter - but running clothes (e.g. singlet) are usually quite loose. Can you provide more details on what you recommend?

Thanks again to everyone on this forum - I've learned a lot from this thread and others I've read on here.

Al.